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WOD ARCHIVE

  • 11/21/2012 WOD

    By admin | In WOD | on November 21, 2012

    Wednesday 11/21/2012 Strength: 3 x 3 Front Squat @ 70%, 80%, 90% 30 seconds to lift 90 seconds rest Rest 10 minutes (set up and warm up for SP)   3 x 3 Shoulder Press @ 70%, 80%, 90% 30 seconds to lift 90 seconds rest   Last set on both lifts to failure   […]

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  • 11/20/2012 WOD

    By admin | In WOD | on November 20, 2012

    Tuesday 11/20/2012 HERO WOD: “Jag 28″ For time: Run 800 meters 28 Kettlebell swings, 2 pood 28 Strict Pull-ups 28 Kettlebell clean and jerk, 2 pood each 28 Strict Pull-ups Run 800 meters With Thanksgiving in a few days this is a great time for a HERO WOD!! An opportunity to give thanks CrossFit style […]

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  • 11/19/2012 WOD

    By admin | In WOD | on November 19, 2012

    Monday 11/19/2012 Strength 3 x 2 Clean & Jerk @ 80% 1 Minute to lift 1 Minute rest Rest 10 Minutes (warm up for DL)   3 x 3 Deadlift @ 70%, 80%, 90% 30 Second Lift 90 Second Rest   Last set of 3 to failure   WOD: AMRAP 10 Minutes 10 Push Ups, […]

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  • 11/16/2012 WOD

    By admin | In WOD | on November 16, 2012

    Friday 11/16/2012 Strength: 3×5 Front Squat @ 65%, 75%, 85% 45 Seconds to lift 1:30 Rest/set up   Rest 10 Minutes (set up and start warming up SP)   3×5 Shoulder Press @ 65%, 75%, 85% 45 Seconds to lift 1:30 Rest/set up   Both lifts should go to failure on the last set of […]

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  • 11/15/2012 WOD

    By admin | In WOD | on November 15, 2012

    Thursday 11/15/2012 WOD: For Time (30 minute Cap) 25 Back Squat, 95/65 20 Pull Ups 15 KBS, 70/55 25 Front Squat, 95/65 20 Pull Ups 15 KBS, 70/55 25 OHS, 95/65 20 Pull Ups 15 KBS, 70/55 The time cap is there to help step up the intensity. 

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